Today @Nov_Project_SF: 100 sit-ups, 100 push-ups, 100 squats.
Two months ago: 30:08 new PR!
Previously: http://tantek.com/2015/210/t1/npsf-pr-wednesday-faster

This past Sunday’s Berkeley half marathon went pretty well. I achieved my two primary goals of:
* finish without injury (unlike last year)
* new half marathon personal record (2:11:26)

Monday I joined NPSF for early morning exercises, but no running.

Tuesday I went to track with my dad with the intention of doing an easy version of whatever work out, and did. I ran slower than I usually would at track, focusing on smooth breathing & form, and actively listening/sensing how my legs were feeling. With each lap they loosened up and felt better but I still just gradually sped up, lengthening my stride for more of a stretching run.

Finally on the last 400 I decided to try sprinting which apparently was a mistake. About 50 yards in something felt wrong in on the right side/back of my left knee so I peeled off and walked back. Then had difficulty climbing the steps.

Oops. Lots of the usual RICE (rest, ice, compression, elevation) treatment the rest of Tuesday, knowing I was not going to be run-ready for several days at least.

So no PR Wednesday for me today. Instead I did "300", the aforementioned 100+100+100 exercises. I had hoped to run it and get under 30 minutes, two months ago I cut over 2 minutes! Sub-30 will have to wait til next month.

Doing better today (able to walk up the steps when I got home) but still skipping the Turkey Trot 5km tomorrow and likely hills Friday. My goal is now to focus on muscle recovery (that’s what it feels like, but getting it checked out Monday just in case), and exercises that do not impact my knee, to get ready for the 2015-12-05 Northface Endurance Challenge Marathon Relay. And to be ready for next month’s PR Wednesday (assuming I’m in town).

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